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RT & Vibration or Plyometric Training for Runners? Can You Outtrain Colon Cancer and How Does it Work? Plus: What's the Verdict on Exercise to Prevent Metabolic Damage?

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Make room for cardio & strength training in your workout routine. Both offer significant and scientifically proven health benefits, but neither cardio or strength the will prevent diet-induced obesity, when you eat everything in sight. Time for another installment of the SuppVersity Short News on exercise science. This installment features the effects of strength training associated with whole body vibration training on running economy and vertical stiffness (Roschel. 2015), the acute effects of plyometric intervention on sprinting performance (Mackala. 2015), the anti-colon-cancer effects of aerobic training (Frajacomo. 2015) and, finally, the effects of exercise training and energy expenditure following weight loss (Hunter. 2015). When we are already talking "metabolic damage", let's top that off with a brief reminder that hyperphagia = eating everything in sight, not a reduced energy expenditure is the most significant contributor to post-diet weight regain. ...
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Stretch-Shortening Cycle Exercise Superior to Eccentric Exercises in the Elderly - Identical Size & Strength Gains, With a Functional Advantage for Stretch Shortening Ex.

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A stretch-shortening cycle (SSC) is an active stretch (eccentric contraction) of a muscle followed by an immediate shortening (concentric contraction) of that same muscle - e.g. jump squats. Sacropenia, i.e. the age-related loss of muscle mass is a huge problem in our society. A problem the consequences of which start to surface way before older men and women suffer from serious limitations in their mobility and their ability to master (no longer) ordinary everyday-life tasks. The loss of muscle mass is after all associated with an ever-increasing risk of metabolic syndrome, i.e. obesity, diabetes, high blood lipids, etc. (Baumgartner. 2004; Kim. 2011) - in both, young and old individuals, as well. In contrast to many pharma-funded which spends millions of dollar on "promising new drugs" (that's what they say) to solve the problem. Learn more about building muscle at www.suppversity.com Tri- or Multi-Set Training for Body Recomp.? Alternating Squat & ...
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Short Bursts of High Intensity Circuit + Plyometric Training Keeps Blood Sugar "In the Zone" - No Matter If Your Parents Were Obese Diabetics, Or Lean Athletes!

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Circuit Train Your Way Out of the Type II Diabetes Trap - High Intensity Resistance Training + Plyometrics Work Regardless of "Bad Genes" | It's your Lifestyle not your destiny that determines whether you'll become and insulin resistant lifestyle diabetic or not. While many people still believe that "cardio" training was the only way to keep your blood sugar levels under control, anyone who knows something about exercise physiology will argue that a highly anaerobic exercise regimen, just like high intensity resistance training, for example, should be a way more powerful blood glucose normalizer than a 20-40 minute jog. I guess this was what Ryan D. Russell, Arnold G. Nelson, and Robert R. Kraemer must have had on their minds, as well, when they planned their most recent experiment. An experiment that was designed to (1) determine the clinical benefits of "high intensity-resistance-focused" exercise training (HIRFT) in  healthy young people ...
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Cutting W/ Combined Resistance + Specific Plyometric Exercises: 15.7% Reduced Fat Mass, 2.1% Increase Lean Mass in 7 Week Study With Elite Handballers

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Deadlifts as staple, plyometrics as bonus - wouldn't this be worth trying for you or one of your clients, as well? I hope that it's no news for you that losing weight usually starts in the kitchen. Diet, not exercise it the main determinant of your body weight. Exercise, on the other hand, is the main determinant of how this body weight is distributed, i.e. whether you're 100kg and lean or 100kg and fat. The 12 elite competing Portuguese Major League handball players who participated in a recent study by researchers from the Research Center in Sports Science at the CIDESD and the Human Movement Laboratory at the ISMAI in Portugal, obviously were lean. Not 100kg, though - rather ~80k and not bodybuilding ripped, but with 14% body fat still below average. Want to get stronger, bigger, faster and leaner? Periodize appropriately! 30% More on the Big Three: Squat, DL, BP! Block Periodization Done Right Linear vs. Undulating Periodizationt 12% Body Fat in 12...
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From 16% to 8% Body Fat in 10 Weeks: Crossfit Workout Gets The Leanest Shredded - But Only the Fittest Survive

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Crossfit doesn't fit well with everyone. In  fact you have to be pretty fit already if you intend to benefit - specifically if you don't have someone who tailors the workouts to your specific needs. If you don't or are still miles apart from being fit, don't be bamboozled by the results of people who have been training for years. This certainly sounds a little sadistic, but I hope you've been missing the Science Round-Up last Thursday. If that's the case, you will be happy to hear that Carl and I are back on track, and ready to talk about topics ranging from magnesium supplementation over the potentially fatal combination of NSAIDs and exercise and what's that got to do with gut health / integrity, how light therapy won't make you lighter, but help you cut body fat , how intense workouts compromise your sleep , and how intense sweeteners make you fat - at least if you add them on top of a Western diet. If we will have time, we will also take a loo...
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Ballistics Lunge Activates Muscle to Just Like 34% Lighter Standardlift, Elastic Band & DBs Target Different Muscles. Plus: 10 Reasons to do Explosives & Plyometrics

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Lunge with resistant bands as it was done in the study (Jakobsen. 2012) The paper the Danish researchers Jakobsen, Sundstrup, C.H. Andersen, Aagaard and L. Andersen are about to publish in one of the forthcoming issues of Human Movement Science is not the first certainly won't be the last study on explosive training ( more ) and plyometrics ( more ) you have and still will read about, here at the SuppVersity . And while I am not sure whether you would say that it is the most exciting one, I am pretty convinced that you will be inclined to hear how different rep-speeds (ballistic=explosive vs. normal) effected the EMG activity during a full-body exercise like lunges with different loads and equipment (dumbbells vs. resistant band). Before we start, just a brief reminder for all of you who have not read the SuppVersity EMG series as of now. If you want to know the "best" exercises to target specific muscle groups, I'd suggest you make a detour to all or just tho...
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